WODs

Saturday

CrossFit Koinonia - CrossFitHip Mobility Warm Up (No Measure)10 Glute Bridges 10 Single Leg Glute Bridges 10 Single Leg Kicks 10 Side to Side Kicks 10 Hip Rotations (change directions then do 10 more) 10 Fire Hydrants 10 Groiner to Glute Stretch 10 Boot StrapsWarm-up...

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Bootcamp week 3: Saturday

CrossFit Koinonia - BootcampBootcamp week 3: Saturday Warmup (No Measure)400 meters then 10 inch worms 10 glute bridges 10 PVC pass through X3 1 burpee anytime you hear the word thunderBootcamp Saturday: Strength (AMRAP - Reps)EMOM 5x8 Kettlebell deadlift 2 second...

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Friday

CrossFit Koinonia - CrossFitAnkle Mobility Warm-Up (No Measure)5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Ankle Stretch w/green band - each ankle 2 Minute Lacrosse Ball...

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Week 3: Friday

CrossFit Koinonia - CrossFit 101- New Members ClassShoulder Mobility Warm-Up (No Measure)10 Banded Pass Throughs 10 Over Head BAnded Pull- Aparts 10 Over Hand Banded pull-aparts 10 Under Hand Banded pull-aparts 10 Traffic Lights 10 Wall Slides 10 Scap Pushups 10 Black...

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Week 3: Thursday

CrossFit Koinonia - BootcampWeek 3: Thursday warmup (No Measure)400 meter run 15 groiners 10 squat to rotation 10 high kicks X2Week 3: Thursday Strength (No Measure)Banded partner sprints 5 sprints eachWeek 3: Thursday WOD (AMRAP - Reps)Tabata: 20/10 32 rounds Air...

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Thursday

CrossFit Koinonia - CrossFitMetcon (AMRAP - Rounds)   8 min – max rounds Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps*, Performance: 3 reps) then max rounds with the remaining time: 5 knees-to-elbows 15 American kettlebell swings...

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Week 3: Thursday

CrossFit Koinonia - CrossFit 101- New Members ClassHip Mobility Warm Up (No Measure)10 Glute Bridges 10 Single Leg Glute Bridges 10 Single Leg Kicks 10 Side to Side Kicks 10 Hip Rotations (change directions then do 10 more) 10 Fire Hydrants 10 Groiner to Glute Stretch...

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Wednesday

CrossFit Koinonia - CrossFitOver Head Mobility Warmup (No Measure)2 Minute Laying Wall Squat 2 Minute Ankle Smash W/ KB 10 Wall Angels Behind the back band stretch Foam Roller/WB Thoracic stretch w/ Barbell Snatch Grip Zots Press w/pvc or Barbell 3 sets of 5Skill...

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Bootcamp: Week 3 Wednesday

CrossFit Koinonia - BootcampBand Mobility (No Measure)Coach's TipsGo over double under progressionBootcamp week 3 wednesday: Double Under EMOM (AMRAP - Reps)E1.5MOM 50 single unders OR 10 double under attemptsBootcamp: Week 3 Tuesday (AMRAP - Rounds and Reps)15 minute...

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Tuesday

CrossFit Koinonia - CrossFitHip Mobility Warm Up (No Measure)10 Glute Bridges 10 Single Leg Glute Bridges 10 Single Leg Kicks 10 Side to Side Kicks 10 Hip Rotations (change directions then do 10 more) 10 Fire Hydrants 10 Groiner to Glute Stretch 10 Boot StrapsPower...

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